13 essential vitamins

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The quality of our diet comes down to more than just calories. While weight hinges on calories, the type of food we eat has a much bigger bearing on health.

Our diets can provide us with all the nutrients we need, including vitamins. Vitamins are a group of 13 micronutrients that play a special role in the essential functions within the body to keep us alive and working at our best. We only need them in very small quantities, although they are crucial for human health. A healthy balanced diet containing a wide variety of whole foods should help you to meet all of your body's vitamin needs, however there are some groups of people who may need more, or are more at risk of deficiency.

Have a look at our handy vit-o-graph below to learn more about the functions of each vitamin within the body, as well as good sources of each. Useful whether you're looking to increase your intake of a particular vitamin, or you just want to achieve a healthy balance.

Vitamin A
(Retinol/beta-carotene)

Healthy vision, immune function, anti-inflammation, healthy skin

Eggs, liver, milk, cheese, yogurt, fortified spreads, sweet potatoes, carrots, bell peppers, papaya, mango

Vitamin B1
(Thiamine)

Energy metabolism, normal cell function

Wheat flour, baked goods, fortified breakfast cereals, pork, peas, nuts

Vitamin B2
(Riboflavin)

Energy metabolism, cell growth and development

Fortified breakfast cereals, beans, fish, milk, eggs

Vitamin B3
(Niacin)

Energy and fat metabolism, DNA repair, antioxidation

Fortified flour and breakfast cereals, meat, fish, brown rice, nuts, seeds, beans, pulses, bananas

Vitamin B5
(Pantothenic acid)

Energy and fatty acid metabolism

Almost all plant and animal foods

Vitamin B6
(Pyridoxine)

Energy metabolism, immune function, cognitive health

Poultry, oily fish, dark leafy greens, bananas, papaya, oranges

Vitamin B7
(Biotin)

Energy metabolism, cell signalling

Eggs, salmon, avocado, nuts, seeds, pork

Vitamin B9
(Folate)

DNA growth and repair, red blood cell development, cognitive health

Dark leafy greens, whole grains, beans, seafood

Vitamin B12
(Cobalamin)

DNA and red blood cell development, brain and nerve function

Meat, poultry, eggs, dairy products

Vitamin C
(Ascorbate)

Wound healing, immune function, antioxidation, collagen production, hormone synthesis

Citrus fruits, bell peppers, green leafy vegetables, potatoes

Vitamin D
(Cholecalciferol)

Bone health, antioxidation

Eggs, oily fish, fortified drinks, spreads and breakfast cereals

Vitamin E
(Tocopherols)

Antioxidation, immune function, heart health

Nuts, seeds, plant oils

Vitamin K
(Quinones)

Blood clotting, bone health

Green leafy vegetables, plant oils